Boston Marathon 20 week plan

Average Weekly Training Hours 00:19
Training Load By Week
Average Weekly Training Hours 00:19
Training Load By Week

This is a 20 week training plan to prepare you for the Boston marathon course. This plan is geared for runners that have run marathons before and are at Boston qualifying level of running. Created by 8 time runner of the Boston marathon and USA Track and Field certified run coach. owner of Gotta Have Heart Training

Sample Day 1
7mi

7 mile aerobic run over rolling hill course.

Sample Day 2
5mi

5 mile slow and easy recovery run
post run...
core work, stretch and some upper body strength work like push ups etc...

Sample Day 3
7mi

7miles... 
Warm-up 2 miles
introduce touch of speed and some hill...
400 @ 85-90% effort
hill
400 @ 85-90%
hill
400 @ 85-90%
hill
400 @ 85-90%
hill
finish the miles easy cool down

Sample Day 5
5mi

5 mile easy recovery run
heart rate sub 150

Sample Day 6
12mi

12mile long run time to build base

Sample Day 8
8mi
Highover repeats x5

8 mile run easy pace warm-up 5 x Highover hill repeat (hard effort up, recover down) easy pace cool down to finish

Sample Day 9
5mi

5 mile slow and easy recovery run
post run...
core work, stretch and some upper body strength work like push ups etc...

Mike Buenting
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Gotta Have Heart Training

Gotta Have Heart Training is about making people believe in themselves and get out of their comfort zones. We host group workouts in the Twin Cities area of MN but coach athletes all over the country and typically meet at races together and have fun!
Results driven by mixing smart but hard physical training with also mental training. As any endurance athlete knows you must train the mind as much as the body.
Gotta Have Heart Training is known for helping marathon runners reach Boston!